Not really, I know diet is like 80% of it but it's hard to stick to it sometimes... I did it 3 months ago and lost 1.5kg in 10 weeks (this was with just weights, no cardio) and now I'm just on it for the toning up of the body..
Hmm.. guess I do need to do both now eh
Brrt. It's not hard to stick to, you're just lazy.
I'm a full time student and a have a job, I live out of home and I'm getting credits/distinctions at uni and I still have time to go to the gym 6 days a week and eat super healthy.
Also, 1.5kg in 10 weeks?! WHAT?!!?!?!??! so you lost 150g a week? you were either eating too much or something was off with your routine. If you're going hard enough and your calories are in check, you can lose heaps doing "just weights"
Look m8, here's what you do. Figure out your BMR then figure out your macro requirements. For "cutting" i'd recommend an initial phase of low carbs (20%) high protein 50% and 30% healthy fats (nuts, fatty fish etc). Keep adjusting your calories as you lose weight, then when you get to a low enough bf% you can start introducing more clean carbohydrates for a 40p 40c and 20f ratio.
Also, if you think running/spin classes etc will help you maintain your weight, you're deluded. You will atrophy if you don't regularly work your muscles, your BMR will go down, and you'll gain fat.
This is from a Charles Poliquin article:
the high velocities fatigue a particular point in the neuro-muscular junction which is responsible for the rapid firing rate of the motor units, you perceive great fatigue even though little work has been done. When you think about it, you could reproduced the same type of fatigue in your triceps if I asked you to hold a pair of fly swatters and swat an imaginary 100 flys in 30 seconds. Would you triceps get tired, sure. Would they improve significantly in terms of conditioning. NO. Why? Because the resistance is not high enough to elicit the hormonal response needed to create adaptive response that would bring about positive body composition changes.
In spinning exercise, the body adapts by storing both intra-muscular and subcutaneous fat in the thigh and hip areas to provide a more readily available source of fuel for the aerobic recovery periods. The body figures out, if I store fat there it reduces the time to get to the muscles to provide the energy source.
In short, cardio probs isn't the best for losing fat. Man up and get your diet in check.
Do a high intensity weight circuit, squats, thrusters, push ups, pull ups etc. Just go hard out for 30 minutes. Or do HIIT (google it)
Sorry if this sounds harsh, but i'm bustin' chops lately.
I h8 bitches that go to the gym and do a spin class then abs work then go get coffee and wonder why they're not losing weight.
/rant.
